Thea has been a member of Angel Oak CrossFit for a few months, and decided to take herself to the next level by committing to the Success Story challenge. Even with two kids, one of which she brings with her to the gym, Thea works out with the Bootcamp crew a few days a week. In the short time she h...
If there’s somebody who is passionate about her job and career, it’s Taylor! She works full-time as a state probation agent, is pursuing her Master’s Degree, and still finds time to make it to the gym at least three times a week. Taylor’s upbeat attitude, and positive energy,...
Meet Matthew aka Matt aka Mattie… Matt joined Angel Oak CrossFit in September to write his own Success Story. He joined with one of the more common challenges those in Charleston face when trying to begin or stick to a fitness routine – work travel. Matt’s job in the medical field often...
Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) A. TABATA: Pass Thrus, Push-up Shoulder Taps B. Roll Shoulders C. 3x: 8 Step Ups, :30 Hollow Hold, 6 Push Press Weightlifting Pause Push Jerk (1 RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 7 7 CJ (135/95) 7 BBJOs...
Roadmap: Navigating the Holidays Your 4-step guide to surviving the holidays and staying on track! The holiday season is here, whether we are ready for it or not! It’s the season of relaxation and recharging our batteries, food, and spending time with our families and loved ones. You’v...
Angel Oak CrossFit – Barbell Weightlifting A: BNPP + OHS Complex (4 sets: 3 BNPP + 3 OHS, gently build) Weightlifting B: Snatch + Hang Snatch + OHS (6×1, start at 60-65%) Core C: Metcon (No Measure) 3 Sets: 5-7 Snatch Grip Pendlay rows D+B SA OH Carry (R) D+B SA OH Carry (L) 10 GHD
Angel Oak CrossFit – CrossFit Weightlifting B: Power Clean + Hang Power Clean (every :90 x 6) Metcon C: Metcon (No Measure) Sport Every 3:00x 4 Sets: Sets 1&3- 4 Rounds of “Cindy” Sets 2&4- 20 Cal Row/ 16 Cal Bike + 50 DUs Life: 3 Rounds Cindy, 30 DUs Devel: 2 Rounds Scal...
Angel Oak CrossFit – CrossFit Strength B: Tempo Back Squat: 30×0 (5×4, starting at 65 -70%) 3s count down Metcon C: Metcon (Time) 4RFT: 16 FR Lunge (95/65) 16 Box Jumps 2 Rope Climbs Devel: Plate Jumps, 4 strict banded pull ups Summer Shred Check Out D: Metcon (No Measure) 3 Sets...
Angel Oak CrossFit – CrossFit Gymnastics B: HSPU/Walk Progression Metcon C: Metcon (AMRAP – Rounds and Reps) AMRAP12 4 MU 25 KBS (53/35) Life: 2 MU/BMU OR 6 C2B Devel: Banded turn Overs, choose weight
Angel Oak CrossFit – CrossFit Strength B: Tempo Bench Press: 30×0 (5×4, starting at 65-70%) 3s count down Metcon C: Metcon (5 Rounds for time) 5 Sets @ 100% effort 200m Row/450 Bike 5 Power Snatch (115/75) 10 burpees over the bar *REST 2:00 Devel: empty bar Summer Shred Check...
